Kids Garden News

Background

Preventing cancer, diabetes, and heart disease doesn’t top kids’ lunchroom conversation (although many families are touched by these issues), but the risk factors for these diseases begin during childhood. Healthy behaviors learned early in life reduce lifelong risk for these and other diet-related problems.

We’ve known for years that fruits and vegetables provide essential vitamins, minerals, and fiber that keep us healthy. Lately, research emerges almost daily providing evidence that consumption of fruits and vegetables is also linked to decreased risk of stroke, cancer, and heart disease; improved memory; and lowered blood sugar levels. These benefits are attributed to phytonutrients (also known as phytochemicals) – substances in plants that are not recognized as vitamins or minerals, but provide a definite health boost.

Various fruits and vegetables contain different levels and kinds of lifesaving phytonutrients, so to reap the benefits it’s important to help children learn to consume a wide variety of produce. Introducing long chemical names and explaining the biochemical reactions that provide these benefits is not useful for any but the most advanced students. Fortunately, nutrition educators have come up with a handy and fun way to communicate the message: “Eat a Rainbow.”

You see, many phytonutrients are also pigments responsible for the color of fruits and vegetables. Plants have pigments to protect them against environmental factors (such as sunlight) and from harmful byproducts of plant processes like photosynthesis. When we consume fruits and vegetables, we receive benefits from the phytonutrients that are similar to what they provide to the plant – protection from environmental factors and cell damaging chemical byproducts.

Below is a chart from the Vegetable and Fruit Improvement Center with information about fruit and vegetable color, phytonutrient content, health benefits and produce examples. You can adapt this chart to make it age-appropriate for your students.

Color	Phytonutrient(s) Associated with Color	Health Benefit Associated with Phytonutrients	Example Fruits and Vegetables
Red	Lycopene and Anthocyanins	Strengthening collagen proteins in the body Preventing lung, prostate and stomach cancer	Strawberries Tomatoes Watermelon Cherries Red grapefruit
Orange	Beta-carotene and Liminoids	Protecting against chronic bronchitis, asthma and emphysema Reducing the risk of cataracts and lung cancer Decreasing cholesterol levels	Carrots Squash Citrus Melons
Yellow	Liminoids, Beta-carotene and Zeaxanthin	Protecting against chronic bronchitis, asthma and emphysema Reducing the risk of cataracts Decreasing cholesterol levels Protecting vision Preventing tumors and cancer in the colon, breast and prostate glands	Yellow peppers Corn Legumes
Green	Lutein, Saponins and Glucosinolates	Preserving eyesight Maintaining heart and skin health Increasing enzyme activity to detoxify carcinogens Preventing cancer and lowering lipid levels	Spinach Collard greens Broccoli Tomatillos
Blue	Anthocyanins	Strengthening collagen proteins Preventing colon, cervical and prostate cancer	Blueberries Grapes Plums
Purple	Anthocyanins and Flavonoids	Strengthening collagen proteins Preventing cancer Providing anti-inflammatory and analgesic benefits	Grapes Raspberries Eggplant

For additional resources on phytonutrients, visit the Dole 5 A Day Phytochemical Website. Also, for more information on the vitamins and minerals in common produce, check out the Dole 5 A Day Fruit and Vegetable Encyclopedia

Discover ways to introduce “eating a rainbow” to your students in Lesson 1: Taste the Flavor Rainbow. Check out Lesson 2: The Traveling Journal for an innovative writing activity from the Plant a Seed for Good Health program.